The Dynamic Warm-Up You Aren’t Doing (But Should!)

The following moves come to you fromDaily Burn 365trainer Gregg Cook. To try his complete workouts, head to DailyBurn.com/365.

Ever launch into a workout prematurely, only to become hyper-aware of every…single…ache and pain in your body? (Slowly raises hand.) Because when time is short, it’s natural to want to jump right in and skip your warm-up. But don’t! Many studies show your strength, mobility and speed might suffer.

Enter: DailyBurn 365’s mobility guru Gregg Cook, and the five-minute dynamic warm-up he lives by in preparation for every workout. These seven moves will keep you loose, mobile and ready to take on just about any sweat session, whether it’s True Beginner, Black Fire or just about anything in between.

According to Cook, his signature warm-up is a “gentle, joint-by-joint progression that’s great for anyone just getting up in the morning or someone’s who has been sitting at a desk all day.” In both situations, he explains, you’re left with tight, stiff joints that need dynamic stretching to relax a bit.

“With these seven key moves, you’ll warm and prep your muscles, tendons, joints and fascia for your upcoming workout, in addition to practicing fundamental movement patterns and increasing mobility within those patterns,” Cook says. So don’t expect to hold a quad stretch for minutes on end. In this style of warm-up, the goal is to “move in all planes of motion, with an emphasis on increased range of motion,” he says. Better mobility, better workout, better results, right?

7. Mini Fencer to Crab ReachThe first part of this stretch focuses on activating your lower body — just make sure the activated knee is ahead of the toe. Then, reach under to engage your shoulders and lats, finishing the move with twist to open the chest.

Ready for your first sweat session? Head toDailyBurn.com/365for new workouts every day — free for 30 days!